Oven fried fish
So it is fish fry season and this recipe comes just in time for lent.
Not only is it quick and easy, it is heart healthy too!
What you need:
2 pounds fish fillets
1 Tbsp fresh lemon juice
1/4 cup fat-free milk or low fat buttermilk
2 splashes of hot pepper sauce
1 tsp fresh garlic, minced
1/4 tsp white pepper
1/4 tsp salt
1/4 tsp onion powder
1/2 cup cornflakes or regular bread crumbs
1 Tbsp veg oil(for baking dish)
1 fresh lemon
Directions:
1) preheat to 475
2) wipe fillets with lemon juice and pat
3) combine milk, hot pepper sauce and garlic
4) combine pepper, salt, onion powder and cornflakes/crumbs and place on a plate
5) let fillets sit in milk briefly, remove and coat fillet on both sides with seasoned crumbs. Let stand briefly until coating sticks to each side.
6) arrange on a lightly oiled shallow baking dish.
7) bake 20 min on middle rack without turning
8 cut into 6 pieces, serve with lemon
yield: 6
183 calories
2 g fat
1 g sat fat
1 g fiber
30g protein
10g carbs
325mg sodium
80mg cholesterol
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